Easy healthy foods should provide children with fiber, protein and an abundance of vitamins and minerals. Healthy foods should be given to children in the form of both meals and snacks. The Disney Family Fun website reports that healthy snacks are important because children get a fourth of their necessary calories through snacks. Combine easy healthy foods for kids at both meals and snack times.
Scrambled Egg Quesadilla
Scramble up some egg whites; this will cut down on the unhealthy fat and cholesterol content. Throw in the child's favorite vegetables to the scrambled egg whites while they are cooking. Possible vegetables to use include tomatoes, mushrooms, spinach and colorful peppers. When the eggs and the vegetables get done cooking, put them into a whole-grain tortilla and sprinkle the scrambled eggs with low-fat cheese. Then, fold the tortilla halfway over like a quesadilla and cook on each side in a frying pan until the cheese is melted and the tortilla is slightly browned. Cut into triangular slices and serve.
The egg whites and low-fat cheese will provide the child with a quality source of protein and the vegetables will provide the child with necessary nutrients and vitamins. The whole-grain tortilla will give the child valuable fiber.
Hummus and Vegetables
Serve hummus with an assortment of favorite vegetables. Hummus is a creamy dip or spread made from chickpeas and it comes in an assortment of flavors such as pepper, garlic, black bean, tomato and plain. Allow the child to dip vegetables into the hummus. Possible vegetables include grape tomatoes, baby carrots, slices of orange or red peppers and celery.
Hummus and vegetables can be an easily prepared snack or something a child can take with her throughout the day. The variety of vegetables will help ensure that the child eats the amount of vegetables she is supposed to eat each day and it will provide her with energy-rich fiber and valuable vitamins and minerals. Hummus is a healthier option to many other dips or spreads; it provides the child with protein and fiber.
Whole-Grain Snacks
Provide whole-grain snacks to the child such as whole-grain crackers, brown rice cakes or whole-grain cereals. If the child does not want to eat the crackers or the rice cakes plain, they can be dipped into peanut butter, bean dip or salsa. Be sure to serve whole-grain cereal with nonfat milk, low-fat milk or soy milk, as opposed to whole milk; this will reduce the unhealthy fat and cholesterol content.
The Center for Science in the Public Interest reports that kids tend to eat enough grain, but generally it is in the form of unhealthy grains and they should be consuming more whole-grain products. Whole-grain products provide the child with a rich source of fiber, vitamins and minerals.
Soybeans
Give children steamed or boiled soybeans that are still in the pod, suggests the Center for Science in the Public Interest. These are commonly referred to as edamame. Edamame can be bought in the frozen food section and quickly microwaved whenever the child wants to eat it. Edamame will provide the child with a healthy source of protein.
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